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Tips for New Members
Welcome to a new lifestyle. You are joining hundreds of disabled people who have discovered they can be healthy and athletic no matter what kind of disability they have. In fact, our members are in much better shape than the average population. Maybe someday you will run a 26-mile marathon, but for now let's just start with basics.
Regularity
It is not important that you run fast, or far, or even long, but just that you run regularly. (By "run," we mean run, walk, racewalk, wheel, hop, or swing through crutches.) You will have one workout a week with the Club; in New York, it is Tuesday evenings at 6:30 starting at Nine East 89th Street (New York Road Runners Club), with additional informal workouts on Saturdays at 10 a. m. when there is no race. Please try to come to the weekly workout, since it is there that you will meet other members, learn stretching exercises, hear announcements, get coaching, and push yourself a little harder than usual. But you need to find a time and place to do at least two other workouts during the week. They should be in a place where you can keep moving at a steady pace (no traffic lights), and at a time when your stomach is pretty empty and you can be sure that you will show up faithfully. Try to find companions to run with you regularly -- especially if you are blind. If it is hard for you to get out of the house, do something indoors like climb stairs or ride an indoor bike.
A Matter of Heart
The idea of aerobic exercise is to fool your heart into thinking you are active all the time. Then your metabolism will operate at a faster rate 24 hours a day. You'll have more energy, sleep better, eat sensibly, lose weight, and feel more optimistic due to increased oxygen uptake and to the fact that you are taking your health into your own hands. The way you do this is by operating your heart at a faster speed for a minimum of 20 minutes three times a week. Once you have achieved that you can move up to 30 minutes and 4, 5, and 6 times a week; then add a longer run of about an hour once a week. On the day after a longer run or greater exertion, always take it easy. Condition is improved by stressing, then resting the muscles.
How fast should your heart rate be?
Subtract your age from 220, then take 3/4 of that. Do not go over 10 beats per minute more than that number, and try not to drop more than 10 beats below it. While you are running, stop occasionally to take your pulse for 15 seconds, then multiply by 4; after you have done this for a few weeks you will be able to tell by your breathing, or by how easily you can talk with a companion, whether you are within the target range. Of course, as your condition improves, you will have to run harder to get the heart rate up there!
You can also measure your pulse in the mornings before you get out of bed. As your heart gets stronger, your resting pulse will get slower. If on any day it is faster than usual, take it easy that day; you are over trained or you may be coming down with an infection.
Injury Prevention
You know your body better than anyone else. "Listen" to it, as they say; and be nice to it. It may have let you down in the past, or you it, but it is going to do wonderful things for you in the near future if you keep training and treat it with respect. If you feel a little sore in the muscles, don't worry; but if you feel a sharp pain, stop and walk home. If it persists the next day, you may need shoe inserts to place your legs at a different angle; or you may need better running shoes; or you may need your coach to check you style. Run through aches, but not through pains.
On the other hand if you are just feeling sluggish or depressed, or if it's cold or rainy out, get out there! Nothing will cheer you up like elevating the heart rate and using the muscles, unless it is being outdoors in all kinds of weather to experience nature.
Diet
If you work out regularly, you will find your tastes in food change a little; your body knows what it needs. In general, just avoid fats, sugar, and excessive salt; go for fresh fruits, vegetables, and whole grains. If you are overweight, be aware that the only weight-loss program that works permanently is combining aerobic exercise with sensible eating.
Clothing
In the winter, dress in layers. You will get hot as you run, but will need the outer shell or sweater to put back on when you stop. Next to the skin, wear wool or polypropylene. Cover your hands and your ears. Wool socks will keep your feet warm even when wet; forget about keeping them dry, there's no way. Just get home fast. Carry bus or taxi fare with you in case you can't complete your run and might get chilled.
In summer besides dressing lightly, you must drink lots of water. Lots of water! In fact, you should drink lots of water year round, whenever you think of it.
Good running shoes are very important. Make sure they have room around your toes. Go to a store specializing in running where the clerks know how to take care of your needs. Let them see how your old shoes have worn down, and tell them about your particular gait. we may be able to help you with the cost, since running in bad shoes can be a disaster.
Doctors
We recommend that you discuss your exercise program with your doctor, especially if you have any systemic disease, such as cancer or heart trouble or multiple sclerosis. However, be aware that some doctors have more modern ideas about exercise than others; if yours warns against it, get a second opinion. If he or she is enthusiastic, encourage him or her to follow your progress and to suggest Achilles to other patients.
Races
Start entering them as soon as you can cover the distance; forget about being fast. There is nothing like being out there with all the able-bodied runners, showing them and yourself that you are just a regular athlete like them. If you are slow, get an early start and keep track of your own time; warn the race directors you will be doing this so they don't clock you with a winning time! Wear your Achilles T-shirt. It is the best way to recruit new members. Enjoy yourself and your achievement, no matter how slowly you go; and take it easy the next day.
Safety
Never lose your respect for the automobile. Always think about how you can defend yourself against its instinct for cutting corners, speeding, and generally owning the road. Drivers may not be aware that you are slower than most runners, and they're not always considerate of any kind of runner. Reflective vets, flashing lights, white clothing, and staying way out of their way are all important. In workouts and races, do what your volunteers say; they are more worried about you than you are and their job is to get you to the end in one piece.
Whatever else you do, have fun! That's the point; and stay in touch!
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